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Pollock vs. Almonds — In-Depth Nutrition Comparison

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How are pollock and almonds different?

  • Pollock is richer in vitamin B12 and selenium, while almonds are higher in vitamin E, copper, manganese, vitamin B2, fiber, magnesium, iron, and phosphorus.
  • Almonds cover your daily need for vitamin E, 169% more than pollock.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Nuts, almonds types were used in this article.

Infographic

Pollock vs Almonds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +975.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +273.6%
Contains more PotassiumPotassium +70.5%
Contains more IronIron +562.5%
Contains more CopperCopper +1618.3%
Contains more ZincZinc +447.4%
Contains more PhosphorusPhosphorus +80.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +12005.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +140.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +75.8%
Contains more Vitamin EVitamin E +9053.6%
Contains more Vitamin B1Vitamin B1 +279.6%
Contains more Vitamin B2Vitamin B2 +410.3%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.618mg
~equal in Vitamin B5 ~0.471mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1570.1%
Contains more FatsFats +4131.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +75.1%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +23445.5%
Contains more Poly. FatPolyunsaturated fat +2014.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Almonds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pollock Almonds DV% diff.
Vitamin E 0.28mg 25.63mg 169%
Vitamin B12 3.66µg 0µg 153%
Copper 0.06mg 1.031mg 108%
Manganese 0.018mg 2.179mg 94%
Monounsaturated fat 0.134g 31.551g 79%
Polyunsaturated fat 0.583g 12.329g 78%
Fats 1.18g 49.93g 75%
Selenium 44.1µg 4.1µg 73%
Vitamin B2 0.223mg 1.138mg 70%
Fiber 0g 12.5g 50%
Magnesium 81mg 270mg 45%
Iron 0.56mg 3.71mg 39%
Phosphorus 267mg 481mg 31%
Cholesterol 86mg 0mg 29%
Calories 111kcal 579kcal 23%
Zinc 0.57mg 3.12mg 23%
Calcium 72mg 269mg 20%
Sodium 419mg 1mg 18%
Saturated fat 0.159g 3.802g 17%
Vitamin B6 0.329mg 0.137mg 15%
Vitamin B1 0.054mg 0.205mg 13%
Folate 3µg 44µg 10%
Potassium 430mg 733mg 9%
Vitamin D 1.3µg 0µg 7%
Carbs 0g 21.55g 7%
Choline 91.6mg 52.1mg 7%
Vitamin D 51IU 0IU 6%
Protein 23.48g 21.15g 5%
Vitamin A 17µg 0µg 2%
Vitamin B3 3.949mg 3.618mg 2%
Vitamin B5 0.432mg 0.471mg 1%
Net carbs 0g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.263mg 0.211mg 0%
Threonine 1.029mg 0.601mg 0%
Isoleucine 1.082mg 0.751mg 0%
Leucine 1.908mg 1.473mg 0%
Lysine 2.157mg 0.568mg 0%
Methionine 0.696mg 0.157mg 0%
Phenylalanine 0.917mg 1.132mg 0%
Valine 1.21mg 0.855mg 0%
Histidine 0.691mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.027g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Pollock
78%
Almonds
Minerals Daily Need Coverage Score
59%
Pollock
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 3.643g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 418mg)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $4.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.